JensenS' Workout Log

5/22
Warm Up

1. High Bar Back Squat
45x10
135x10
240x8
275x6
315x4
335x4

Week five of Hatch, first day squatting in my new Rehbands. This went well. Starting to have to go to the bad place before I get under the bar for some of these sets but I kept the intensity high through out and made all the weights without a ton of trouble.

2A. Muscle Ups
BWx4
BWx3
BWx3
BWx3

More volume here. All sets were unbroken. Ideally I'd have liked to get at least one more set of 4 but I'm not going to get upset about this.

2B. Front Squat
230x5
265x4
280x3
295x3

This is where the front squat weight peaks in the program so I've had my eye on this for a while. Like the back squat kept the intensity high and this was alright.

12:00 EMOTM
5 Box Jumps @24"
5 Hand Release Push Ups
AMRAP Double Unders

211 Double Unders

This was spicy. Fell short of my goal number but I hadn't touched the rope in a while so my doubles were a little off. Liked the time domain and I liked the set up of the work out. May look to do more like this just with different movements to start off.

5/23
Warm Up

Bench Press
45x10
135x10
185x3
225x3
225x3
225x3

Easy volume here. I think I've finally found my good position again for these since I switched to a different bench and a different rack. Will look to steadily progress here leading up to my competition next month.

RDL
165x10x3

After dancing around it for a while I've decided to introduce a second posterior chain accessory into my programming.

AMRAP 8
50 Calorie Air Dyne (Buy in)
12 Deadlift @50 DB
9 Hang Power Clean @50 DB
6 Push Jerk @50 DB

3 Rounds + 12 Deadlifts

This was alright. Was nervous about the buy in but I shut my eyes and banged through it in about two minutes. The AMRAP was all in the hang power cleans which were not easy. They were UB, 7/2, and 4/4/1.

5/25
Warm Up

1. Power Clean
95x5
145x3
165x1
185x1
205x1
225x1
240x0 (Slow, received it but it rode me down)
240x1 (Better)

With Occupy Strength competition coming up here in less than a month I'm going to try and get a little bit of volume here so I can try and settle on some idea about both my opener and my goal for this movement in the CFFB Total.

2. Low Bar Back Squat
135x10
240x6
275x6
295x6
295x6

Finishing Hatch week five. Easy volume. Nice being able to do 6's instead of 8's here on these.

3A. Pull Ups
BWx3 Strict, 12 Kipping
BWx3 Strict, 12 Kipping
BWx3 Strict, 12 Kipping
BWx3 Strict, 11 Kipping

Have seen this pull up protocol on Outlaw a few times and liked the look of it so decided to give it a go today. Went pretty well. Wanted to finish with 12's across but felt the skin on my left hand starting to pull a little on the last set so dropped off.

3B. Front Squat
200x5
215x5
230x5
230x5

Easy. Really focused on cycling through reps fast here.

For Time
Row 500 meters
20 Ring Dips
50 Double Unders
20 Ring Dips
50 Double Unders
20 Ring Dips
50 Double Unders
Row 500 meters

17:20

A nice couplet of movements that I'm not good at.

Rows were easy both around the 1:40 range. Did the first round of ring dips in 5's then mostly in 3's and 4's the rest of the way. Double unders were sloppy done it sets of 10-20 all the way through.

5/26
Warm Up

Clean and Jerk
95x5
145x3
165x1
185x1
205x1
225x1
245x1
260x1
270x0x3
235x1

Not a great day, but not something I'm going to be upset about either. Technique felt pretty good but I was slow off the floor as the lifts started to get heavier. Jerks are still feeling really solid.

Pendlay Rows
185x6x4

Repeat of weight and reps for last week. Did my best to keep the reps a little cleaner and not generate any momentum on the weight by moving at the hips.

3 RFT
7 Muscle Ups
21 Thrusters @35 DB

10:45

Goal was sub 10:00 but I wound up digging myself a hole on my muscle ups in round 2 that I was unable to dig out of. Muscle ups were 2/2/2/1 in round 1 and then singles the rest of the way. Missed once in the third round trying to go fast.

Thrusters were alright. They broke a few times in rounds 2 and 3 not because I couldn't keep going but more because I was slowing down.

5/27
Warm Up

Snatch
95x5
145x3
160x1
170x1
180x1
190x0 (Forward)
190x1 (Better)
200x0x3
165x0 (Down to a knee)
165x1
165x1
165x1

Don't know if it was because I didn't do this last week or what, but I was just off today. Desperately need to get out of my own head when I'm doing both this and cleans.

Glute Ham Raise
BWx10x3

Finally had someone watch me do these the other day and came to the realization that I was not doing them correctly so I scaled this back and did my best to avoid breaking at the waist like I had been doing.

May just remove these since I'm going to stick with RDL's on Wednesdays.

"Michael"

3 RFT
Run 800 meters
50 Back Extensions
50 Sit Ups

20:40

Happy with this. PR by 15 seconds. All back extensions were unbroken and fast. Went a little easier on the sit ups in round 1 and the first half of round 2 and I think that helped avoid burning out which I'd done the last few times I'd done this.

Happy with how I pushed on the runs.

5/29
Warm Up

1. High Bar Back Squat
45x10
135x10
225x5
265x6
300x6
340x3
360x2

Starting week 6 of Hatch, bumped my weights a little bit in order to make the final set here today a new 2RM which it wound up as by five pounds. It was tough but not really unreasonable. I'd take 360 for a double over the sets of six and eight that I was doing earlier in the program any day of the week.

2A. Muscle Ups
BWx4
BWx3
BWx3
BWx4

Happy to get that extra rep on the last set. Goal today was to get at least five on the first set but just straight up missed it on the 5th rep.

Front Squat
215x5
245x4
265x4
265x4

Pretty easy volume here. Focused on cycling the reps quickly.

5 Rounds
5 Swings @2 pood
Row 300 meters
Rest

Start new round every 2:00

1. 1:15
2. 1:19
3. 1:24
4. 1:25
5. 1:31

Originally was considering doing six rounds here depending on how I felt, but after the heavy squats my hip flexors were screaming during the rows so I decided against the sixth round.

This was alright. Swings were easy, rows ranged between :57-1:05.

5/30
Warm Up

Bench Press
45x10
135x10
185x3
230x3
230x3
230x3

Romanian Deadlift
175x8
175x8
175x8

Easy volume on both movements here. Probably going to open with 240 or 245 at the Occupy Strength event.

For Time
10 Handstand Push Ups
30 Double Unders
8 Handstand Push Ups
30 Double Unders
6 Handstand Push Ups
30 Double Unders
4 Handstand Push Ups
30 Double Unders
2 Handstand Push Ups
30 Double Unders

7:20

Stumbled all over the place on the double unders after the first round highlighted by my shoe coming undone on round four. Really need to up my volume on double unders even if its just in warm ups because this was just poor.

Handstand push ups were all unbroken and easy which I expected them to be.

6/1
Warm Up

1. Low Bar Back Squat
45x10
135x10
225x5
285x4
305x4
305x4
305x4

2A. Back Extension
BWx15
BWx15
BWx15
BWx15

2B. Front Squat
200x5
215x5
230x5
230x5

Easy volume on everything here. Threw back extensions in as the other movement kind of spur of the moment but I liked them. May stick with them and add weight the next couple of weeks.

For Time
10 Box Jumps @30"
2 Chest to Bar Pull Ups
8 Box Jumps @30"
4 Chest to Bar Pull Ups
6 Box Jumps @30"
6 Chest to Bar Pull Ups
4 Box Jumps @30"
8 Chest to Bar Pull Ups
2 Box Jumps @30"
10 Chest to Bar Pull Ups

4:00

Had put together a WOD today that I was really excited to do, but got in late tonight and decided that I didn't want to waste it when I didn't really have the energy to hit it hard, so I'll do that tomorrow.

Wound up reaching back to this one which I did I think in March of last year, it was the first WOD that I ever put together for myself. 57 second PR.

6/2
Warm Up

Snatch
95x6
135x3
155x1
165x1
180x1
190x1
200x0
200x1
210x0

Had initially planned on doing 3 position snatches today but another one of our coaches came in and said he was going heavy so I wound up working up with him on a 20:00 clock.

This went pretty well. On the miss at 200 I just left it out front. The make was much better, it was smooth. Glad to hit that because I hadn't made that much in a while. Swung the miss on 210 out in front of me. Wasn't really close.

For Time
Run 800 meters
10 Power Cleans @155
15 Ring Dips
Run 400 meters
15 Power Cleans @135
15 Ring Dips
Run 200 meters
20 Power Cleans @115
15 Ring Dips

14:05

I really need to work on ring dips when I'm fatigued. Runs were fine, and power cleans were solid as well. Went with a big set to start off each time and then fast doubles to finish the sets out.

Ring dips just had no rhythm.